Rookie's ADD Chart

[rookie]

Due to time off and vaction I started over today.

ECMS
First day - Lower Phase 1 Workout A

Box Squats 5 x 4 @205
Speed Deadlift 8 x 2 @155
DB Walking lunge 4 x 8 @30#DBs
Reverse Crunches 3 x 12
Prone Bridge 3 x 30s

School starts Monday again for the ids so I can be back on a regular schedule now.

[rookie]

ECMS
Upper Phase 1 A Week1
Flat bench 5 x 4 @ 90#dbs - NO BB bench open

Neutral Grip DB incline - 3 x 10 @ 55lb Dbs.
Seated Row - 4 x 10 @ 250lb cables

Prone Trap Raise - 3 x 12 @10 lb dbs
Lying Ext. Rotations 3 x 12 @10lb dbs

Prone Bridges 3 x 30s

[rookie]

ECMS
Lower Phase 1 Workout A week 2

Box Squats 2 x 4 @225 and 2 x 4 @2 35
Speed Deadlift 8 x 2 @165
DB Walking lunge 3 x 8 @30#DBs
Reverse Crunches 3 x 12
Prone Bridge 3 x 30s

[rookie]

ECMS
Upper Phase 1 A Week 2
Flat bench 4 x 4 @ 90# dbs

Neutral Grip DB incline - 3 x 9 @ 55lb Dbs.
Seated Row - 4 x 9 @ 250lb cables

Prone Trap Raise - 3 x 10 @10 lb dbs
Lying Ext. Rotations 3 x 10 @10lb dbs

Prone Bridges 3 x 30s

[rookie]

Not feeling very well but got throguh it with less wieght.

ECMS Phase 1, Lower B week 2

Front squats 4 x 6
155/155/155/155
Rack Pulls 4 x 6
225/245/295/295

Bulgarian Split Squats 3 x 6
20's/25's/25's

Pull Throughs 3 x 10
skipped

Reverse crunches
3 x 12